http://youtu.be/xpoPbvHKVDg
Pretty moving video of a CrossFit Games athlete performing 13.1 WITH ONE LEG!

Also, CrossFit HQ released 13.2. I know what you’re thinking…no, I don’t work for CrossFit HQ and I didn’t have any inside info. Check out how similar 13.2 is from the WOD we did on Wednesday. This is great news due to the fact that it will have been roughly 72 hours for most of you to recover from your efforts on Wednesday. However, we did two of the three movements so after you are recovered those muscles will be primed to perform at optimal levels for you. We just have to lend an extra amount of time to utilize our mobility and recovery tactics so we can dominate 13.2 on Saturday. Specifically, its getting hotter and I don’t want you to forget the importance of staying hydrated (body weight in ounces divided by two plus add one regular sized bottle of water for every hour of perspiration). CrownTown’ers I don’t think you could have been better prepared for this WOD:

WORKOUT 13.2

MEN – includes Masters Men up to 54 years old
Complete as many rounds and reps as possible in 10 minutes of:
115 pound Shoulder to overhead, 5 reps
115 pound Deadlift, 10 reps
15 Box jumps, 24″ box

***ATTN ALL CROWNTOWN MEMBERS – Yoga classes have started! Every Thursday at 8:30am. We’ll also announce certain Fridays at 5pm. Take advantage of this CF member perk.

***ATTN ALL WOMEN – CrownTown has a new program for you. We just added another program option. Evenings of Tuesday & Friday at 6pm. This new schedule starts on Tuesday, February 12th. Contact us for a spot in the class. Click on the link for more info. Women CrossFit

***ATTN ALL CROWNTOWN MEMBERS – The Endurance program is in full effect! Every Tuesday at 5pm. Take advantage of this CF member perk.

Upcoming Events

March 9-April 6: Every Saturday for five weeks we will be hosting an in house competition style event. The workouts will be the Reebok CrossFit Games Open workouts. If you are registered to compete, please make sure you choose a heat time to perform your workout. If you are not registered, please show up between 7-10am to volunteer your time to help support your community. After the competition you may also get your workout in.

World Class Fitness in 100 Words;

■ Eat meat and vegetables, nuts and seeds,
some fruit, little starch and no sugar. Keep
intake to levels that will support exercise but
not body fat.
■ Practice and train major lifts: Deadlift, clean,
squat, presses, C&J, and snatch. Similarly,
master the basics of gymnastics: pull-ups,
dips, rope climb, push-ups, sit-ups, presses to
handstand, pirouettes, flips, splits, and holds.
Bike, run, swim, row, etc, hard and fast.
■ Five or six days per week mix these elements
in as many combinations and patterns
as creativity will allow. Routine is the enemy.
Keep workouts short and intense.
■ Regularly learn and play new sports.
-Provided by CrossFit.com